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New Microsoft Excel Worksheet

The document outlines a 4 day per week workout program focused on bench press and compound exercises. Day 1 (Saturday) targets chest, shoulders, and triceps. Day 2 (Monday) focuses on back and biceps. Day 3 (Tuesday) works legs. Day 4 (Thursday) hits the "big 3" of squats, deadlifts, and adds weight weekly. Each workout includes 3-5 sets of various exercises in the 8-15 rep range, increasing weight over successive weeks.

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Arsenal Exploiter Repots
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82 views

New Microsoft Excel Worksheet

The document outlines a 4 day per week workout program focused on bench press and compound exercises. Day 1 (Saturday) targets chest, shoulders, and triceps. Day 2 (Monday) focuses on back and biceps. Day 3 (Tuesday) works legs. Day 4 (Thursday) hits the "big 3" of squats, deadlifts, and adds weight weekly. Each workout includes 3-5 sets of various exercises in the 8-15 rep range, increasing weight over successive weeks.

Uploaded by

Arsenal Exploiter Repots
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Pull Pull 2

Incline Dumbbell Press Incline Barbbell Press


Barbell Bench Press Dumbbell press
Incline Chest Fly Incline chest fly
Decline Bench Press Decline Bench Press
Shoulder Press Military Press
Cable Crossover Cable Crossover
Front Raise Front Raise
Lateral raise Lateral raise
Tricep dips Tricep dips
Skullcrushers Close grip Bench Press
Dumbbell overhead tricep Dumbbell overhead press
Rope pushdown Tricep kickback

Chest pump Chest pump


Push

3 sets of 8-12 Overhand Barbell Row / Underhand Row


4 sets of 6-10 Seated Row
2 sets of 10 Wide grip pull up
3 sets of 8-12 Close grip lat pulldown
4 sets of 6-10 One arm dumbbell Row
3 sets of 15 Straight arm pulldown
2 sets of 8-12 Rear delt raises
4 sets of 10-12 Barbbell Shrug
3 sets - failure Spider curl
Superset - 3 sets of 8-10 Preacher Machine curl
Superset - 3 sets of 8-10 Incline Dumbbell curl
3 sets of 15 Hammer curl
Push 2

Overhand Barbell Row / Underhand Row


Seated Row
Wide grip pull up
Close grip lat pull down
One arm dumbbell row
Dumbbell pullover
Rear delt raises
Dumbbell shrugs
Close grip EZ-Bar curl
Preacher machine curl
Incline Dumbbell curl
Hammer curl
SAT Bench Press and Chest , Shoulder , Triceps

MON Bench Press and Back , Biceps

TUE Bench Press and Legs

THU Bench Press and Deadlifts

Sat
Bench Press and Push

6 sets of 6 reps at 12.5

Incline Dumbbell Press - 3 sets of 8


Chest Dips - 5 sets - Failure
Dumbbell Pullover - 3 sets of 8
Shoulder Press - 3 sets of 8
Lateral Raise - 3 sets of 8
Close grip Bench Press - 3 sets of 8
Overhead Tricep - 3 sets of 8
Face pull - 3 sets of 15

Chest Pump
6 sets of 6 reps at 12.5 Incline Dumbbell Press - 3sets of 8

7 sets of 5 reps at 13.75

8 sets of 4 reps at 15

10 sets if 3 reps at 16.25

Mon Tue
Bench Press and Pull Bench Press and Legs

7 sets of 5 reps at 13.75 8 sets of 4 reps at 15

Barbell Row - 3 sets of 8 Lunges - 3 sets of 8


Dumbbell Row - 3 sets of 8 Leg press - 3 sets of 8
Wide grip Pull up - 3 sets of 8 Leg Extension - 3 sets of 8
Reverse grip lat pull - 3 sets of 8 Leg Curl - 3 sets of 8
T-Bar row - 3 sets of 8 Stiff leg - 3 sets of 8
Incline Dumbbell Curl - 3 sets of 8 Hip thrust - 3 sets of 8
Hammer Curl - 3 sets of 8 Standing Calf raise - 3 sets of 15
Spider Curl - 3 sets of 8 Seated Calf Raise - 3 sets of 15
Barbell Shrug - 3 sets of 8
Chest Dips - 5 sets - Failure

Thu
Bench Press and big 3
Increase 2.5 each side weekly
10 sets of 3 reps at 16.25

Squats - 5 sets of 5 reps at 15


Deadlift - 5 sets of 5 reps at 30

Standing Calf - 4 sets of 15


Seated Calf - 4 sets of 15

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